Gymnastics for the back back

Kukuvadza kumutsana kune ngozi uye kazhinji kunotungamirira kumigumisiro yakaipa. Saka, munhu mumwe nomumwe anoda kutarisa musana wavo, uye kunyanya kumashure kwechiuno, sezvo inotsigira kwete chete musana, asiwo nhengo dzose dzomukati. Gymnastics for the waist - the recommendation of many doctors. Ndiyo nyaya iyi yatichapa nyaya yedu. Ndinokumbira kubhadhara kutora maitiro anoratidzirwa dambudziko iri. Mishonga yekurapa kwechiuno yakagadzirirwa chero yezera, saka rinogona kuitwa nevana nevakuru.

Gymnastics for pain back

  1. Tora nzvimbo yakadzika pasi, fungira zvishoma makumbo ako, uye tambanudza maoko ako pamwe chete mumuviri. Mumaawa masere matatu iwe unofanirwa kudzvinyirira pasi pasi kusvika pasi, uye wozorora. Dzokorora chiito ichi kanenge ka10. Kana zviri nyore kuti iwe uite izvi, iwe unogona kuomesa basa rako. Nokuda kweizvi unoda kutambanudza makumbo ako.
  2. Pasina kuchinja chinzvimbo, bendama namabvi uye kuisa maoko ako. Izvo zvichava zvakanaka kana iwe uchikwanisa kuisa mabvi ako mubhokisi rako. Basa rako nderekuchengetedza chiuno chako chakamanikidzwa pasi. Ramba uri munzvimbo iyi kwemaminitsi matatu uye wobva waderedza makumbo ako. Ita anenge gumi zvakare.
  3. Zvino gara pasi uye urereke pamaoko ako, tora makumbo ako mberi. Dzorera musoro wako nenzira yakadai kuti chinya chako chinomanikidzwa kupikisa chifuva chako. Iwe unofanirwa kubvisa shure kwako kuitira kuti yako yakaderera kumashure igare. Iye zvino zvishoma nezvishoma uzviputsire pasi pasi kwemasekondi masere uye zorora. Dzokorora chiito ichi 12 nguva.

Kana iwe uchinzwa marwadzo kumucheto wakaderera, gymnastics remishonga inobatsira kugadzirisa mamiriro acho ezvinhu, uye ozobvisa zvachose.

Gymnastics for the lower back with osteochondrosis

Dambudziko rakadaro rinogona kusimuka kwete chete kune vanhu vakwegura, asiwo muhuduku. Basa guru nderokusimbisa mishonga kuti isunungure mutoro kubva pamusana. Ndinokumbira kuoneka kuti zvidzidzo zvezuva nezuva zvechiuno zvinofanira kuonekwa sei.

Gymnastics for the back of Bubnovsky

  1. Ita pasi uye ugamuchire chinzvimbo - kusimbisa pamabvi uye nemichindwe. Basa rako rekudzimisa ndezvakaita nekukwanisa kubvisa shure kwako, uye nekufuridzirwa pasi. Edza kuita zvose zvakanaka. Dzokorora basa racho kwete kanopfuura makumi maviri.
  2. Kuramba uri panzvimbo imwechete, unofanirwa kugara kuruboshwe rwako, uye kurura kurudyi (hafu yenguruve). Iye zvino chimbotama uye tora ruoko rwako rworuboshwe mberi. Basa rako nderokufambira mberi, kuchinja nzvimbo yemaoko nemakumbo (kuruboshwe / kurudyi, kurudyi / kuruboshwe). Usaita kudzokorora makumi maviri.
  3. Tora nzvimbo - uri pamusana wako, bendedza makumbo ako, tambanudza maoko ako shure. Iwe unofanirwa kubudisa kuti ubvise mapepa kubva pasi uye pasi, asi zvakanaka, benderera pamusoro, pane kufemerwa kuburuka. Ita basa iri kanenge ka20.

Gymnastics yekumucheto wezasi neyemunda

Iwe unofanirwa kuyeuka kuti mutsara unokonzera kushungurudzika kwenguva refu mumutsana. Iwe unoda kukudziridza maitiro anozove akakodzera iwe, uye haazokonzeri manzwiro anorwadza. Yeuka kuti gymnastics yechiuno nechiuno haafaniri kunge yakashandiswa pakuita maitiro iyo inofanirwa kupinha trunk kana kusvetuka.